Join us in Bali
We are heading to Bali in May, 2012 for the first ever "Camp Firebrand".
Join us for a week of fun and fitness. Only TWO spots left. More info!
Workout of the day
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Sun, 5 Feb 2012
Rest day
Technique practice: push jerk or split jerk.
Then catch-up or complete individual mobility work
Sat, 4 Feb 2012
Two AMRAPS
WOD 1
AMRAP in 8 minutes:
- Handstand push-ups, 5
- Toes-to-bar, 10
- Burpees, 15
Rest for at least 5 minutes before WOD 2.
WOD 2
AMRAP in 8 minutes:
- Run 200m
- Max. ring dips
Score is number of ring dips completed
Fri, 3 Feb 2012
Deadlifts
Deadlift, 5 x 3.
3 rounds of:
- Max. ring pull-ups
- 25 hollow rocks
Two minutes rest between efforts.
Thu, 2 Feb 2012
Broad jumps and Brena
Broad jumps (for distance), 5 attempts.
Record best distance.
“Brena”
AMRAP in 12 minutes:
- Run, 400m
- Push-ups, max.
Score is the total number of push-ups completed.
Wed, 1 Feb 2012
Rest day
Technique practice: power clean or squat clean.
Then catch-up or complete individual mobility work.
Tue, 31 Jan 2012
Another 300
50 reps each, for time, of:
- Wall ball shots, 9kg/7kg
- Push-ups
- Lunges
- Ring dips
- Squats
- Pull-ups
Mon, 30 Jan 2012
Snatch this
Snatch 6×2
OR
“Isabel”
For time:
30 snatches, 65kg/40kg
NOTE: only experienced lifters will be allowed to attempt “Isabel”
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